GoFit MEGA PRO GYM Скачать руководство пользователя страница 19 | Manualshive

Страница: 19 / 20

background image

•

Door Anchor placed through

HINGE SIDE

of door

•

Door Anchor positioned in the

LOWER POSITION

18

Begin the exercise by lying on your back with your head close to the door. Either bend your
knees to 90 degrees or completely lift your legs off the ground. Grasp the handles of the
Mega ProGym, keeping your arms straight and to the sides of your body. Slowly crunch your
upper body towards your knees, lifting your shoulders off the floor and bringing your hands
forward. Keep your chin up and off of your chest when performing this movement.

MEGA PROGYM

EXERCISES

ABDOMINAL CRUNCHES

STEP 1

STEP 2

STEP 3

STEP 4

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Содержание MEGA PRO GYM

Страница 1: ...WARNING IMPORTANT Read and follow all warnings and information before using this product to reduce the risk of serious injury or fatality ...

Страница 2: ...using the Door Anchor NEVER place the Door Anchor at the top nor bottom of the door NEVER place the Door Anchor at the door knob side of the door TUBING NEVER stretch Tubing more the twice its resting length NEVER align stretched Tube with face or other sensitive parts of the body ALWAYS inspect Tubing before every use DISCONTINUE USE if Tubing becomes nicked or torn ONLY use this product in the m...

Страница 3: ... are well trained athletes and only you and your doctor can assess whether you are suited for the exercises and or diets depicted in the program e g you may have pre existing injuries or other conditions that make the exercises or diets depicted inappropriate for you You acknowledge and agree that the Materials are provided by GoFit LLC directly and or through their licensors You agree that all pe...

Страница 4: ...Anchor in place view from inside view from inside view from inside view from outside view from outside view from outside The Door Anchor Stopper on the non exercise side of the door holds and anchors the Door Anchor Jamb Wall Hinge Close latch and lock door Refer to DOOR ANCHOR PLACEMENT on page 4 for proper placement and position options Door 2016 GoFit LLC All rights reserved All images and illu...

Страница 5: ...NEVER place Door Anchor at the bottom of the door Loop Door Anchor Door Anchor Stopper Door knob Door Hinges DOOR ANCHOR POSITION OPTIONS UPPER POSITION for specific exercises MIDDLE POSITION for specific exercises LOWER POSITION for specific exercises Refer to DOOR ANCHOR INSTALLATION on page 3 2016 GoFit LLC All rights reserved All images and illustrations are exclusive property of GoFit LLC ...

Страница 6: ...our feet pointing forward Slowly bend at your knees ensuring that both knees flex to 90 degrees Do not let your back knee touch the ground Standing with the instep of both feet on the tubing bring the handles up over the back of your shoulders Keeping your chin forward and your back straight slowly flex at your knees lowering your bottom towards the floor Do not go beyond 90 degrees 5 MEGA PROGYM ...

Страница 7: ...grasp the handles with your palms facing forward Maintaining a straight back and keeping your elbows at your sides curl the handles toward your shoulders This exercise can be done simultaneously or alternating STEP 2 STEP 1 STEP 2 STEP 3 STEP 4 6 MEGA PROGYM EXERCISES BICEP CURLS ...

Страница 8: ...Bring your hands in a straight line towards your chin ensuring that your elbows go out away from your body With a slightly staggered foot stance stand with the instep of your front foot on the tubing and bring the handles up to shoulder level With your palms facing forward slowly extend your right arm over your shoulder bringing your hand directly overhead Return to the starting position and perfo...

Страница 9: ...ng your chin forward and your back straight with your right foot step to the right approximately 12 31cm Slowly flex at your knees lowering your bottom towards the floor Bring your feet back to the starting position and repeat the movement going to the left side MEGA PROGYM EXERCISES SQUAT WITH SIDE STEP STEP 1 STEP 2 STEP 3 ...

Страница 10: ...nsuring that you do not go beyond a 90 degree angle in your knees Return to the starting position From this position bring the handles toward your chest finishing the movement with your forearms parallel to the ground While seated on the floor facing the door grasp the handles with your hands facing downward reaching up and to the front of your position Slightly leaning forward at your hips pull t...

Страница 11: ...and your arms straight bring your hands towards the back of your body in a paddling motion Keep your chest up and your head forward as your hands come past your hips Facing the door grasp the handles insuring that there is slight tension in the tubes Place your back foot to the rear approximately 3 1 meter from your front foot Try and keep your feet pointing forward Slowly bend at your knees insur...

Страница 12: ...our arms are straight and slightly higher than shoulder height With your palms facing upward bring the handles down and towards your hips insuring your arms stay straight Facing away from the door position yourself far enough away so that you have slight tension on the tubes Begin the exercise with elbows bent palms facing down and the handles at chest level Squeeze your chest and extend your arms...

Страница 13: ...tend your hands forward keeping your elbows locked in near your ears At the end of the movement your palms should be facing the floor While kneeling on both knees face the door and grasp the handles Bring the handles to your shoulders There should be slight tension on the tubes Flexing at your hips slowly crunch your upper body forward towards the floor ensuring that the handles stay at shoulder l...

Страница 14: ...ension on the tubes slowly bring the handle of one arm back towards your chest while your other arm stays slightly extended Bring that arm back to the starting position and repeat the movement on the other side MEGA PROGYM EXERCISES STANDING ROWS STEP 2 STEP 1 STEP 2 STEP 3 STEP 4 Door Anchor placed through HINGE SIDE of door Door Anchor positioned in the MIDDLE POSITION ...

Страница 15: ...at This exercise can be done with both arms simultaneously or individually Stand facing the door bending at your knees and hips Grasp the handles keeping your chest over your knees Elbows should be flexed and positioned to your sides Extend your elbows driving your hands back towards the back wall Ensure that elbows remain high and locked in at your sides MEGA PROGYM EXERCISES TRICEPS KICKBACK CHE...

Страница 16: ...ng position and repeat Attach both ends of the tubes to one handle Stand facing the door grasping the handle with both hands With both hands extended out at shoulder level having tension in the tubes twist your entire body to one side use your obliques to rotate Your arms should remain straight your hips squared and feet planted MEGA PROGYM EXERCISES LATERAL RAISES OBLIQUE TRUNK TWIST Door Anchor ...

Страница 17: ...your sides curl the handles toward your shoulders This exercise can be done with both arms simultaneously or individually BICEP CURLS ANCHORED Facing away from the door keep tension on the tubes With feet shoulder width apart grasp the handles palms in about hip level Press one arm forward and across the midline of your body rotating your hand so palm is facing downward Keep hips stationary as you...

Страница 18: ...ay from the door grasp both handles with your palms facing to the rear Starting at hip level bring the handles directly to the front ending the movement at shoulder level This exercise can be done with both arms simultaneously or individually MEGA PROGYM EXERCISES FRONT RAISES STEP 2 STEP 1 STEP 2 STEP 3 ...

Страница 19: ...egrees or completely lift your legs off the ground Grasp the handles of the Mega ProGym keeping your arms straight and to the sides of your body Slowly crunch your upper body towards your knees lifting your shoulders off the floor and bringing your hands forward Keep your chin up and off of your chest when performing this movement MEGA PROGYM EXERCISES ABDOMINAL CRUNCHES STEP 1 STEP 2 STEP 3 STEP ...

Страница 20: ...ys read and follow all warnings and information before use Always use proper techniques and common sense when exercising Before each use check your equipment thoroughly for any signs of damage defect or wear If any is found discontinue use immediately and contact GoFit for assistance Not intended for commercial use WARNING Log on to www gofit com for more details and product information 2016 GoFit...

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